Bulgarian Split Squat Setup & Form Tips (DO THIS!)

Bulgarian Split Squat Setup and Form Tips

1. Setup: Sit on a bench and extend one leg straight out in front of you to determine the ideal placement for your front foot. Stand up, position your front foot where it was extended, and place the top of your back foot on the bench behind you.

2. Back Foot Placement: Rest the top of your back foot on the bench rather than balancing on your toes. This reduces strain and improves stability.

3. Leg Positioning: Avoid keeping your legs and feet in a perfectly parallel line. Instead, maintain a slight gap between them (hip-width apart) for better balance and control.

4. Body Angle for Quad Focus: Keep your torso upright during the movement to target your quads more effectively.

5. Body Angle for Glute Focus: Lean your torso slightly forward to shift more workload onto your glutes. Your quads will still remain actively engaged.

6. Adding Glute Emphasis with Contralateral Weights: Hold a single dumbbell in the hand opposite your working leg to increase the challenge on your glutes through an offset load.

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